Healthy Japanese Recipes

Dashi gives this vegetable rice recipe its savory depth. Rinsing the rice may seem like an extraneous step but it removes some of the surface starch for fluffier rice. And soaking the rice in seasoned dashi before cooking infuses the dish with more flavor.

These Japanese rice triangles can be made simply with seasoned rice or filled with vegetables or protein. Cooking a bit of starchier short-grain white rice with the brown ensures they hold together—but still gives you a filling dose of fiber.

Castella cake is a Japanese confectionary staple based on the Portuguese bolo de Castela (or cake from Castile). Originally brought to Nagasaki by Portuguese merchants in the 16th century, it has changed over time to be uniquely its own type of wagashi (or traditional Japanese sweet). Castella is classified as a sponge cake with just four ingredients: eggs, sugar, mizuame and flour. Mizuame is a malt sweetener that gives the cake its distinctive sheen. The cake is typically baked in rectangular pans and served in thick slices, with its signature color being a deep yellow from the inclusion of egg yolks. The addition of matcha powder adds color and an earthy, sweet nutty flavor. Often, the cake is served with trimmed sides, but you can skip that step if you prefer. There is also a Taiwanese adaption of castella cake that is more fluffy and spongy, versus the firm-yet-moist version from Japan. It typically calls for egg whites to be whipped, then folded into the base, whereas most Japanese castella recipes will call for whole eggs to be whipped before adding the other ingredients.

This quick, healthy dinner salad recipe is ready in 40 minutes thanks to preshredded carrots and coleslaw mix. If you have leftover quinoa, skip Step 1 and use 2 cups in the salad. If you want a bigger flavor kick in the dressing, up the wasabi powder to 1 tablespoon.

This chicken curry recipe uses red miso to add saltiness and depth to the dish.

These quick pickled cucumbers are sprinkled with sesame seeds and shichimi togarashi for a crunchy, acidic bite.

These grilled miso rice balls are crispy, sprinkled with sesame seeds and best served hot.

Ramen noodles are tossed with a chipotle-soy sauce in this healthy sesame noodle recipe. Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.

Dashi is a versatile Japanese fish stock that only requires three ingredients. See some tips below for ideas for recipes to use it in.

Kakiage, which means "gathered and deep-fried" in Japanese, is a tempura made with sliced vegetables and sometimes seafood. This light and crispy tempura combines shrimp, onions, carrots and herbs and looks similar to a fritter. I serve it with sea salt and lemon wedges or with soy sauce, with rice and pickles on the side and fruit for dessert. Read more about this tempura recipe.

This tofu recipe takes the plain soy product to a whole new level when you press and marinate it in miso.

In Japan, cooked buckwheat noodles are often served with a soy-based dipping sauce; here the sauce is combined with the noodles for a flavorful and easy dish.

This cabbage pancake is a popular dish throughout Japan and is easily adapted to one's preferences. While the fillings and toppings can vary, from pork and fried eggs to ginger and bonito flakes, the base features a cabbage pancake made with a savory batter—and that's what we do here to let the vegetable shine. The flexibility of this dish is reflected in its name, okonomi and yaki, which roughly translates to "cooked as you like it."

These gyoza are packed with ground turkey, mushrooms and scallions. A chile-garlic sauce adds mild heat for a flavorful dipping sauce. These gyoza can be frozen for up to three months, so keep a batch in the freezer and pull them out when you need an appetizer for a party.

Tofu, rice and plenty of vegetables transform miso soup from a light accompaniment into a dish that's substantial enough to leave you feeling satisfied.

Yakimiso, a Japanese condiment, can be enjoyed on its own or served with crackers or crudités.

Katsu is a Japanese dish featuring a fried breadcrumb-coated piece of meat, often sliced and served with a dipping sauce on the side. Here, we take the crispy chicken cutlet and use it as a base for a sandwich. A tonkatsu-inspired tangy sauce pairs well with the chicken, while a napa cabbage and radish slaw provides freshness and crunch.